2023 CrossFit Open Prep Program
EARLY BIRD DISCOUNT: Use discount code: SAVE20 to take 20% off
It's that time of year to prepare for the CrossFit open that is just around the corner. Purchasing this open prep program will give you access to our day to day programming, which will include a full strength, skill, and endurance sessions to get you in the best shape of your life come the open. Below is a sample 2 days of programming.
QUESTIONS: text me: 310-628-4546 or
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Squat clean endurance:
1 squat clean Every 6s x10 (55-60%)
1 squat clean Every 10s x6 ( 65-70%)
1 squat clean Every 15s x4 ( 80%)
1 squat clean Every 20s x3 ( 85%
Use blocks or rack.
Build to heavy set of 8
Build to heavy set of 6
3-4 rds Accessory:
20-15 banded face pulls
15-5 strict dip on parallels
12/12 single arm KB bent over row ( bench support)
12 Arnold press with dual dB
Rest as needed btw sets/ movements
20 burpees over rower (lateral jump)
Row @moderate + pace
30-20-10 cal bike erg
30-20-10 cal ski
3-2-1 rope climb
30-20-10 cal row
Adjust by ability:
Female calories: 22-15-7
Adjust gymnastic volume by ability.
Back squat clusters:
Every 75s for 10 sets:
3 TNG + 3 DNG ( drop and go)
Keep weight as heavy as technic allows.
Goal is smooth barbell cycling.
3-4 rds for quality:
12/12 bulgarian split squat ( one kb)
6 snatch grip DL ( use straps) 100-110% of snatch